Place one hand on your chest and another on your belly and practice abdominal breathing.
As you're breathing in,
You expand your belly slowly,
And as you're breathing out,
You relax it back.
Breathing in,
You expand the abdomen.
Breathing out,
It naturally falls back in place.
Keep practicing abdominal breathing like this for a few moments.
The hand on the chest should not move at all.
Allow your breathing to be long and deep.
Now we begin the ROAR method.
Recognize,
Observe,
Accept,
Release.
We start with recognize.
Become aware that there is an emotion that came up,
That it's holding you back.
Maybe it's anxiety,
Fear,
Shame,
Anger,
Or impulse.
Recognize that it's here and label it.
For example,
Anger is here,
Fear is here,
Addiction is here.
Label it objectively to gain some space.
Notice how that gives you a sense of distance,
Of objectivity.
You are not your emotion.
You are aware of your emotion.
Your emotion is just an object that comes and goes in your awareness.
Now we go to observe.
Observe how this emotion plays in your body.
Notice the sensations it creates.
Leave behind the thoughts about the emotion,
The stories,
The memories and interpretation.
Just stay with the physical sensations of this emotion in your body.
If there is more than one sensation,
More than one part of the body,
Then select the one that is strongest.
Observe the sensation with a curious mind,
Like a scientist studying something.
Notice if it is warm or cool.
Notice if the sensation is shallow or deep.
Notice if it is heavy or light.
Notice if it is focused or spread out.
Notice if it is still pulsating.
And if this sensation had a color,
What color would that be?
Now moving on to the third phase.
Accept.
Accept these sensations as they are.
Release any resistance,
Any aversion.
Have the sense that these sensations can stay there for as long as they wish and be as loud as they wish,
That it doesn't matter for you.
Feel that your heart and your energy,
Rather than closing in and resisting,
Is opening up,
Embracing,
Accepting.
And now for the last phase,
Release.
Imagine that you are breathing in and out through this sensation.
Imagine that you're breathing in and out through that part of your body.
And imagine that with every in-breath you are filling it with light and healing it.
And imagine that with every out-breath you are releasing that sensation.
Breathing in,
You're healing.
Breathing out,
Releasing.
Feel how that breath after breath,
The sensation is dissipating and losing power.
And feel how that breath after breath,
You are reversing the sensation.
If it was hot,
Imagine that it's cooling down.
If it was pulsating,
Imagine that it's calming down.
Whatever that sensation was,
You are now shifting it to its opposite.
You have now completed the ROAR method.
And that negative emotion or impulse can no longer hold you back,
Can no longer make you have a minus one,
Can no longer make you give up and forget your aspirations.
You have now used your willpower to shift your state through ROAR.
It's time now to take positive action towards your aspirations.
